Our cells are constantly exposed to oxidative processes that accelerate ageing. To protect ourselves, we can rely on antioxidants that naturally occur in certain foods.

Understanding Cellular Ageing and Oxidation

Cellular ageing is an inevitable process, largely driven by the oxidation of DNA within our cells due to free oxygen radicals. These highly reactive molecules are by-products of normal metabolism but can also be triggered by external factors such as pollution, UV exposure, smoking, and processed foods. Over time, excessive oxidative stress accelerates cellular damage, contributing to premature ageing, inflammation, and chronic diseases like heart disease and cancer.

Fortunately, our bodies have built-in antioxidant defence mechanisms to counteract this damage. However, modern lifestyles often overwhelm these defences, making dietary support crucial. Plant-based foods are particularly rich in antioxidants, which help neutralise free radicals and reduce oxidative stress. Key antioxidants include vitamins A, E, and C, as well as polyphenols—compounds found in colourful fruits, vegetables, and plant-based oils.

How Antioxidants Work

Antioxidants act as ‘kamikaze’ molecules: they sacrifice themselves by binding to unstable oxygen molecules (free radicals), preventing them from damaging our cellular DNA. If left unchecked, free radicals can attack DNA, causing mutations and disrupting normal cell division. This damage can accelerate ageing at a cellular level and contribute to the development of chronic conditions, including neurodegenerative diseases and cardiovascular issues.

A diet rich in antioxidants strengthens the body’s natural defence system. The widely recommended guideline of consuming at least five portions of fruit and vegetables daily is rooted in this principle. However, it’s worth noting that different foods provide different types of antioxidants, making dietary variety essential. While fruit is an excellent source of antioxidants, it’s best to limit intake to three portions per day due to its natural sugar content.

At the same time, reducing the consumption of highly processed foods is advisable. These products tend to be low in antioxidants yet high in refined sugars, unhealthy fats, salt, and empty calories—factors that contribute to inflammation and oxidative stress rather than combating it.

The Essential Antioxidants

Vitamin A: The Vision and Skin Protector

Vitamin A exists in two primary forms: retinol, found in animal-based sources, and provitamin A carotenoids, found in plant-based foods. The most well-known of these is beta-carotene, which the body converts into active vitamin A as needed.

Beta-carotene is most abundant in yellow, orange, and red fruits and vegetables, such as carrots, pumpkins, red and yellow peppers, mangoes, and apricots. Interestingly, it is also present in dark green leafy vegetables like spinach and kale, but its bright orange pigment is masked by chlorophyll.

Did you know? Ever noticed how spinach turns yellow if left out for too long? This happens because chlorophyll breaks down, revealing the beta-carotene underneath.

Vitamin A is essential for maintaining healthy vision, skin, and immune function. To maximise absorption, it should be consumed with healthy fats, such as olive oil, rapeseed oil, flaxseed oil, or walnut oil, as it is a fat-soluble vitamin.

Since beta-carotene is highly sensitive to oxidation, foods containing it should be stored in a cool, dark place to preserve their nutritional benefits.

Vitamin E: The Cellular Guardian

Vitamin E is a potent antioxidant that plays a vital role in protecting cells from oxidative stress and supporting immune function and skin health. Unlike vitamin C, which is water-soluble, vitamin E is fat-soluble and stored in the body's fat tissues, meaning a steady dietary intake is important.

While vitamin E is found in some leafy greens, it is most abundant in plant-based oils, particularly wheat germ oil and sunflower oil. A single tablespoon of sunflower oil meets 70% of your daily vitamin E requirement—though it’s important to note that heating oil reduces its vitamin E content by up to 40%.

Other excellent sources of vitamin E include:
✔️ Sunflower seeds – A handful provides 90% of the daily requirement.
✔️ Almonds – Just 30g covers 70% of your needs.
✔️ Hazelnuts and pine nuts – Also rich sources of this vitamin.

Regularly incorporating these nuts and seeds into your diet is an easy and delicious way to support skin health, reduce inflammation, and enhance cellular protection. They also make a great breakfast topping or a healthy alternative to biscuits and cakes as a snack.

Vitamin C: The Immunity Booster

Renowned for its antioxidant properties and immune-boosting effects, vitamin C is highly sensitive to heat and oxidation. To preserve its benefits, avoid storing fruits and vegetables for more than four to five days, even in the fridge, and consume them raw whenever possible.

While vitamin C-rich vegetables are relatively rare, some of the best sources include raw red peppers, black radish, and raw cabbage (red and white varieties). A single red pepper sliced into a salad can provide up to 80% of the recommended daily intake of vitamin C.

Citrus fruits, such as oranges, lemons, and grapefruits, are rich in vitamin C, a powerful antioxidant that helps protect cells from oxidative stress. Beyond vitamin C, they also contain flavonoids, which support immune function and promote overall health. Enjoying whole citrus fruits or adding fresh lemon to water can be a refreshing way to incorporate these antioxidants into your diet. Other notable sources include kiwis, strawberries, and blackcurrants. However, it’s worth noting that blackcurrant jam and fruit jellies contain little to no vitamin C, as the heat from cooking destroys much of it.

Polyphenols: A Diverse Antioxidant Powerhouse

Polyphenols are a vast and diverse group of antioxidants, with over 8,000 identified variants. They include anthocyanidins, flavanols, flavonoids, phenolic acids, organosulfur compounds, and carotenoids such as beta-carotene and lycopene (abundant in tomato concentrate). These naturally occurring compounds are present in a wide range of foods, including artichokes, berries, kiwis, citrus fruits, onions, garlic, coffee, tea (both black and green), olives, cabbage (particularly red cabbage), cranberries, black grapes, broccoli, and black radish.

Beyond their antioxidant properties, polyphenols play a key role in protecting against oxidative stress, reducing inflammation, and supporting cardiovascular and cognitive health. They also contribute to the vibrant colors, distinct flavours, bitterness, and astringency of many plant-based foods. Studies suggest that a diet rich in polyphenols may help lower the risk of chronic diseases, such as heart disease, certain cancers, and neurodegenerative conditions.

Since polyphenols are sensitive to processing and heat, consuming these foods raw or minimally processed helps preserve their beneficial properties. Pairing them with healthy fats—such as olive oil or avocado—can also enhance the absorption of fat-soluble polyphenols like carotenoids.

Eat the Rainbow!

As a general rule, the more vibrant the colour of a fruit or vegetable, the richer it is in polyphenols and other beneficial plant compounds. Each colour represents different antioxidants and nutrients that contribute to overall health. A great dietary strategy is to create “rainbow plates” filled with green, yellow, orange, red, and purple foods, ensuring a diverse range of protective phytochemicals.

Green foods (spinach, kale, broccoli, avocado) are packed with chlorophyll, folate, and flavonoids.
Yellow & orange foods (carrots, sweet potatoes, bell peppers) are rich in carotenoids like beta-carotene and lutein, which support eye health and immunity.
Red foods (tomatoes, watermelon, red peppers) contain lycopene, known for its heart-protective and anti-inflammatory properties.
Purple & blue foods (blueberries, blackberries, red cabbage) provide anthocyanins, which support brain health and circulation.

Beyond colourful fruits and vegetables, don’t shy away from using flavourful herbs, garlic, onions, and shallots, which are rich in sulphur-containing compounds that aid detoxification and immune function.

By embracing a diet filled with colourful, plant-based foods, you can enjoy a delicious and nutrient-dense way to support your well-being—bringing together taste, vibrancy, and health benefits in every meal!

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